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NCSF Personal Trainer > Chapter 8 – Understanding Nutrition > Flashcards

Chapter 8 – Understanding Nutrition Flashcards

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1
Q

Calorie

A

The basic unit of heat measurement, defined as the heat required to raise the temperature of 1 gram of water 1 degree Celsius.

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2
Q

Energy-yielding nutrients

A

Macronutrients (carbohydrates,

protein, fats) that provide the body with energy, measured in calories.

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3
Q

Non-energy-yielding nutrients

A

Micronutrients (vitamins, minerals) that provide the body with elements necessary for homeostasis.

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4
Q

Coefficient of digestibility

A

The proportion of food that is digested compared to what is absorbed, expressed as a percentage.

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5
Q

Calories in one gram of protein

A

4 kcals

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6
Q

Calories in one gram of fat

A

9 kcals

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7
Q

Calories in one gram of carbs

A

4 kcals

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8
Q

Calories in one gram of alcohol

A

7 kcals

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9
Q

Monosaccharides

A

The simplest form of carbohydrate: glucose, fructose, and galactose.

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10
Q

Disaccharides

A

The carbohydrate formed when two monosaccharides bond to each other: sucrose, lactose, and maltose.

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11
Q

Polysaccharides

A

Carbohydrate molecules composed of long chains of monosaccharides.

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12
Q

Starch

A

Chains of sugars that can be digested and metabolized for energy.

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13
Q

Monosaccharide examples

A

Fructose
Galactose
Glucose

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14
Q

Disaccharide examples

A

Lactose
Maltose
Sucrose
Trehalose

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15
Q

Polysaccharide examples

A

Cellulose
Glycogen
Starch

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16
Q

Soluble fiber

A

A fiber found in oat bran, barley, nuts, seeds, beans, and some fruits and vegetables.

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17
Q

Insoluble fiber

A

A fiber found in wheat bran, vegetables, and whole grains

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18
Q

Carcinogenic

A

A substance having the potential to promote cancer formation in the body.

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19
Q

Phytochemicals

A

Non-nutritive chemical compounds produced by plants that have various beneficial impacts on health.

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20
Q

Glycemic index

A

A measure of the blood-glucose raising potential of the carbohydrate content of a food. A value of 100 represents the standard or the equivalent of pure glucose.

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21
Q

Glycemic response

A

The effect a food or meal has on blood glucose following consumption.

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22
Q

Glycemic load

A

An index that simultaneously describes the blood-glucose-raising potential of the carbohydrate in a food and the quantity of carbohydrate in a food.

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23
Q

Hunger

A

A biological need to eat in response to declining blood sugar.

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24
Q

Appetite

A

A motivational drive to obtain food, often influenced by one’s experiences and environment.

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25
Q

Thermic Effect of Food

A

The amount of energy expenditure above resting metabolic rate due to the cost of processing food for use as fuel or for storage.

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26
Q

Isocaloric

A

Having similar caloric values

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27
Q

Protein-sparing mechanism

A

The process by which the body derives energy from fat and carbohydrate to avoid converting protein into energy.

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28
Q

Sedentary carbohydrate needs

A

3 - 4 grams per kg per day

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29
Q

Physically active carbohydrate needs

A

4 - 5 grams per kg per day

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30
Q

Moderate intensity carbohydrate needs

A

5 - 6 grams per kg per day

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31
Q

Vigorous exercise carbohydrate needs

A

6 - 8 grams per kg per day

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32
Q

Competitive athlete carbohydrate needs

A

7 - 10 grams per kg per day

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33
Q

Simple lipids

A

Formed primarily from fatty acids: waxes, fats, and oils.

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34
Q

Compound lipids

A

Lipids conjoined with other substances: phospholipids, glycolipids, sulpholipids, lipoproteins.

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35
Q

Derived lipids

A

Substances derived from simple and compound lipids by hydrolysis.

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36
Q

Trans fat

A

Also known as partially-hydrogenated oils, these fats are created by adding hydrogen molecules to vegetable oils. This process changes the chemical structure of the oil, turning it from liquid to semi-solid.

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37
Q

Monounsaturated fatty acids

A

“Good” fat: molecules with one unsaturated carbon bond in the molecule.

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38
Q

Polyunsaturated fatty acids

A

“Good” fat: molecules with more than one unsaturated carbon bond in the molecule.

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39
Q

Saturated fats

A

Fats that have no double bonds between carbon molecules because they are saturated with hydrogen molecules.

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40
Q

Hydrogenation

A

Chemical reaction in which hydrogen reacts to an organic compound. In the context of food processing, it refers to the saturation of unsaturated liquid oils with hydrogen atoms.

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41
Q

Linolenic acids

A

Essential polyunsaturated fatty acid (PUFA) belonging to the omega-3 fatty acids group

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42
Q

Linoleic acids

A

Essential polyunsaturated fatty acid (PUFA) belonging to the omega-6 fatty acids group.

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43
Q

Amino acids

A

Organic compounds that combine to form proteins in the body.

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44
Q

Non-essential amino acids

A

Amino acids that are produced by the

body.

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45
Q

Essential amino acids

A

Nine (9) amino acids that cannot be produced by the body and must be consumed in the diet.

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46
Q

the nonessential amino acids

A 
Alanine
Asparagine
Aspartate
Glutamate
Serine
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47
Q

the conditionally essential amino acids

A 
Arginine
Cysteine
Glutamine
Glycine
Proline
Tyrosine
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48
Q

the essential amino acids

A 
Histidine
Isoleucine
Leucine
Lysine
Methionine
Phenylalanine
Threonine
Tryptophan
Valine
49
Q

Complete protein

A

A source of protein that contains an adequate proportion of all nine of the essential amino acids.

50
Q

Incomplete protein

A

A source of protein lacking in one or more of the essential amino acids.

51
Q

Sedentary proteins needs

A

0.8 - 0.9 grams per kg per day

52
Q

Physically active protein needs

A

1 - 1.2 grams per kg per day

53
Q

Moderate intensity 3 - 4 days per week protein needs

A

1.1 - 1.3 grams per kg per day

54
Q

Endurance high intensity protein needs

A

1.3 - 1.5 grams per kg per day

55
Q

Strength training 4 or more days per week protein needs

A

1.6 - 2 grams per kg per day

56
Q

children protein needs

A

up to 2 grams per kg per day

57
Q

Pregnant female protein needs

A

Add 20g to total daily requirements

Add 10g if nursing

58
Q

Dietary Reference Intakes

A

An umbrella term encompassing specific standards for dietary intake

59
Q

Estimated Average Requirement

A

The average daily nutrient-intake level estimated to meet the requirement of half the healthy individuals in a particular group

60
Q

Recommended Dietary Allowance

A

The average daily dietary-intake level sufficient to meet the nutrient requirement of nearly all (97-98%) healthy individuals in a particular group.

61
Q

Adequate Intakes

A

Formerly the Estimated Safe and Adequate Daily Dietary Intake, it is the recommended average daily-intake level, based on observed or experimentally-determined approximations or estimates of nutrient intake by a group or groups of apparently healthy people.

62
Q

Tolerable Upper Intake Level

A

The highest average daily nutrient-intake level that is likely to pose no risk of adverse health effects to almost all individuals in the general population.

63
Q

Vitamin C overdose

A

Increases serum uric acid and may cause gout and kidney stones

64
Q

Vitamin B6 overdose

A

May cause liver and nerve damage

65
Q

Riboflavin overdose

A

May impair vision

66
Q

Niacin overdose

A

May cause flushing of the skin, headache, fatigue, nausea, and possible liver dysfunction

67
Q

Pyridoxine overdose

A

May cause skin lesions and nerve damage

68
Q

Vitamin E overdose

A

May cause headache, fatigue, blurred vision, gastrointestinal disorders, muscular weakness, and low blood sugar

69
Q

Vitamin A overdose

A

May cause hair loss, dry skin, headache, bone and muscle pain, liver damage, bone abnormalities, nervous system toxicity, and possible death

70
Q

Vitamin D overdose

A

May cause nausea, elevated blood pressure, kidney damage, and failure

71
Q

Water-soluble vitamins

A

Vitamins that travel freely throughout the body, but are not necessarily stored in the body.

72
Q

Fat-soluble vitamins

A

Vitamins that are soluble in fat and predominantly stored in the body, primarily in the liver.

73
Q

Homocysteine

A

An amino acid that is produced by the body by chemically altering adenosine.

74
Q

Antioxidants

A

Can be man-made or natural substances that may prevent or delay some types of cell damage.

75
Q

Free radicals

A

Highly unstable molecules, naturally formed during exercise or when the body converts food to energy

76
Q

the fat-soluble vitamins

A

A, K, E, and D

77
Q

the water-soluble vitamins

A

C and B complex vitamins

78
Q

Thiamin function

A

Part of a coenzyme used in energy metabolism, supports normal appetite and nervous system functions

79
Q

Riboflavin function

A

Part of a coenzyme used in energy metabolism, supports normal vision and skin health

80
Q

Niacin function

A

Part of a coenzyme used in energy metabolism, supports health of skin, nervous system, and digestive system

81
Q

B6 function

A

Part of a coenzyme used in amino acid and fatty acid metabolism, helps convert tryptophan to niacin, helps make red blood cells

82
Q

Pantothenic acid function

A

Part of a coenzyme used in energy metabolism

83
Q

Folic acid function

A

Functions as coenzyme in synthesis of nucleic acids and protein

84
Q

B12 function

A

Part of a coenzyme used in new cell synthesis, red blood cell formation, helps maintain nerve cells

85
Q

Biotin function

A

Part of a coenzyme used in the synthesis of fatty acids and glycogen

86
Q

Vitamin C function

A

Intracellular maintenance of bone, capillaries, and teeth

87
Q

Vitamin A function

A

Vision, skin health, bone and tooth growth, reproduction, hormone synthesis and regulation, immunity

88
Q

Vitamin D function

A

Mineralization of bones, calcium absorption

89
Q

Vitamin E function

A

Antioxidant, stabilization of cell membranes, regulation of oxidation reactions

90
Q

Vitamin K function

A

Synthesis in blood clotting proteins and a protein that binds calcium in the bones

91
Q

Minerals

A

Micronutrients that the body needs in small amounts that must be obtained through diet.

92
Q

Calcium function

A

The principal mineral of bones and teeth. Normal muscle contraction and relaxation, nerve function, blood clotting, blood pressure, immune defenses

93
Q

Chloride function

A

Nerve and muscle function water balance

94
Q

Magnesium function

A

Bone mineralization, building of protein, enzyme action, normal muscular contraction, transmission of nerve impulses, and maintenance of teeth

95
Q

Phosphorous function

A

Important in cells’ genetic material, in cell membranes as phospholipids, bones and teeth

96
Q

Potassium function

A

Nerve and muscle function

97
Q

Sodium function

A

Maintains cells’ normal fluid balance and acid-base balance in the body; nerve impulse transmission

98
Q

Chromium function

A

Associated with insulin and required for the release of energy from glucose

99
Q

Copper function

A

Necessary for the absorption and use of iron in the formation of hemoglobin; part of several enzymes

100
Q

Fluoride function

A

An element involved in the formation of bones and teeth; helps to make the teeth resistant to decay

101
Q

Iodine function

A

Thyroid hormone function

102
Q

Iron function

A

Part of the proteins hemoglobin and myoglobin, necessary for the utilization of energy

103
Q

Manganese function

A

Enzyme function

104
Q

Molybdenum function

A

Energy metabolism in cells

105
Q

Selenium function

A

Works with vitamin E

106
Q

Zinc function

A

Part of the hormone insulin and many enzymes; involved in making genetic materials and proteins, immune reactions

107
Q

Calcium

A

The most abundant mineral in the body; it is required for vascular contraction and vasodilation, muscle function, and other body functions including bone rigidity.

108
Q

Osteoclasts

A

A cell responsible for dissolution and absorption of bone.

109
Q

Osteoblasts

A

A cell responsible for forming new bone.

110
Q

Osteopenia

A

A bone density that is lower than normal peak density but not low enough to be classified as osteoporosis

111
Q

Female athlete triad

A

The interrelationship of menstrual dysfunction, low energy availability (with or without an eating disorder) and decreased bone mineral density

112
Q

Non-heme iron

A

Iron from plant-based foods like beans, fruits, vegetables and nuts. It is absorbed more effectively when eaten with meat, poultry and fish or with food that is high in vitamin C

113
Q

Electrolytes

A

Minerals (sodium, calcium, potassium, chlorine, phosphate, magnesium) found in blood, urine, tissues and other bodily fluids that help balance the amount of water and pH level in the body based on osmolar relationships.

114
Q

Sodium-potassium relationship

A

Electrolytes that control the distribution of fluids throughout the body

115
Q

Core temperature

A

The operating temperature of an organism which is normally maintained within a narrow range; typically obtained most accurately through rectal measurement.

116
Q

Dehydration

A

Occurs when the body loses more fluid than is taken in

117
Q

Hypovolemia

A

State of decreased blood volume that can result in multiple organ failure death due to inadequate circulating volume and subsequent inadequate perfusion.

118
Q

Acclimation

A

A physiological adjustment by an organism in response to an environmental change such as altitude, temperature, humidity or systemic pH.

119
Q

Gastric emptying

A

The process of emptying food from the stomach

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